When you use your deep lower abs instead of relying on your quadriceps, hip flexors and lower back, Pilates moves become more challenging. To work those stomach muscles that circle the bottom half of your torso, press your lower abdominals back toward your spine. Think of scooping or hollowing out your lower abs by contracting your muscles rather than sucking in your breath.
Roll-Up
Start the Pilates Roll-Up lying on your back with your legs extended and heels touching with your toes turned out. Contract your lower abdominals and hold them in throughout the entire exercise. Extend your arms over your head. Slowly, round up one vertebra at a time off the mat to raise your head and shoulders. Hollow out your belly as your continue to curl your back up off the mat until you come to a seated position with your arms reaching over your feet. Keep your spine round and your stomach in. With control, slowly roll back down in reverse. Do four repetitions.
Double Straight Leg Stretch
Put your hands on the back of your head with elbows wide for the Double Straight Leg Stretch. Lift your head and shoulders and extend your legs straight to the ceiling. Keep your toes turned out and your heels together. Press your lower abdominals inward to support your lower back. Slowly, lower your straight legs toward the mat about 6 inches or enough to challenge your lower abdominals without letting your back arch. Hold your torso perfectly still. Slowly raise your legs back to the starting position. Keep your head and shoulders lifted and do seven more repetitions.
Pilates Push-Up
For an advanced exercise, start the Pilates Push-Up by standing with your heels together and your toes apart. Contract your lower abdominals for the entire exercise. Lift up onto the balls of your feet. Bring your chin to your chest and slowly round your back down to touch your fingertips to the floor. Walk your hands forward until you are in a push-up position, with the tops of your shoulders pressed away from your ears and your shoulder blades flat and low on your back. Squeeze your heels and legs together. Do one push up, then walk your hands back up to your feet. With control, staying lifted on the balls of your feet, round your back up to a standing position. Lower your heels. Do three repetitions.
References
- ACEFitness: Supine Hollowing With Lower Extremity Movements
- "Pilates' Return to Life Through Contrology;" Joseph H. Pilates and William Miller; 1998
- "The Pilates Body"; Brooke Siler; 2000
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